Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Front Rack/Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean Waves
5:00 x Warm-up sets, technique review and point of performance reinforcement.
Progression Intentions for today’s lifting: “Position over the bar during the second pull and development/confidence in the Power receiving position.”
10 Rounds on the :90
Power Clean x 5-4-3-2-1…1-2-3-4-5
Notes: Climb weight across sets as able, tap n go sets for as long as able; attempt to climb weight with touch and go on the descending rep scheme moving into dump and reset heavy singles during the climb back up to 5 reps.
Post scores to comments.
“Welp Sauce”
12:00 AMRAP of
8 x Sumo Deadlift High-Pull (75/55lbs)
10 x Push-ups
15 x GHD/Abmat Sit-ups
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
ADDITIONAL LEARNING RESOURCES:
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
The Push-Up
The AbMat Sit-Up
